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Green Salad with Red Onion Calories
A dressing-free salad of leafy greens and red onion.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Green Salad with Red Onion has 18 calories. It contains 3.4 g of carbs, 1.2 g of protein, 0.2 g of fat and 1.5 g of fiber. Its 80 µg of Vitamin K covers 67% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Green Salad with Red Onion Nutrition Facts
Selected: 100 g
18
KCAL / 100G
Carbs
3.4g
· 1% DV
Protein
1.2g
· 2% DV
Fat
0.2g
· 0% DV
Fiber
1.5g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 67% · Protein 24% · Fat 9%
Green Salad with Red Onion nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 18 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.03 g | 0% |
| Trans fat | 0 g | |
| Sodium | 15 mg | 1% |
| Total carbohydrate | 3.4 g | 1% |
| Fiber | 1.5 g | 5% |
| Protein | 1.2 g | 2% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Green Salad with Red Onion?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 100 g | 18 kcal |
| 1 cup (chopped) | 35 g | 6 kcal |
| 1 cup (medium) | 50 g | 9 kcal |
| 1 serving (small) | 75 g | 14 kcal |
| 100 g | 100 g | 18 kcal |
| 1 cup (shredded) | 100 g | 18 kcal |
| 1 bottle (large) | 150 g | 27 kcal |
| 1 serving (extra large) | 200 g | 36 kcal |
Calculated from 18 calories per 100 g.
Frequently Asked Questions About Green Salad with Red Onion
How do you make Green Salad with Red Onion?
Make Green Salad with Red Onion by washing and thoroughly drying leafy greens, then tossing them with thinly sliced red onion. Serve it plain or add a simple dressing just before eating, so the leaves stay crisp rather than becoming soggy.
What goes in Green Salad with Red Onion?
Green Salad with Red Onion is made with leafy greens and red onion; lettuce, mixed salad leaves, or arugula all work well. Cucumber, tomato, and fresh herbs are common additions, but the salad can also be served with just its two defining ingredients.
How do you make red onion milder in Green Salad with Red Onion?
To make red onion milder in Green Salad with Red Onion, slice it thinly and soak it briefly in cold water, then drain it well. A little lemon juice also softens its sharp taste; prolonged soaking can make the onion bland.
Can you make Green Salad with Red Onion ahead of time?
Yes, you can prepare the components of Green Salad with Red Onion ahead, but keep the greens and onion separate from any dressing. Refrigerate them in covered containers and toss everything together just before serving to keep the leaves crisp.
How should you wash greens for Green Salad with Red Onion?
Separate the leaves for Green Salad with Red Onion and rinse them thoroughly under cool running water, removing any grit. Dry them completely with a salad spinner or clean towel; water left on the leaves dilutes the dressing and makes the salad soggy.
What can you serve with Green Salad with Red Onion?
Green Salad with Red Onion pairs well with grilled chicken, fish, meat, or beans, and makes a fresh side for sandwiches. Its crisp greens and sharp onion also balance richer meals such as barbecue or roasted dishes.
How long does Green Salad with Red Onion last in the fridge?
Undressed Green Salad with Red Onion is best eaten within a day when stored covered in the refrigerator, with the greens thoroughly dried. Once dressed, it wilts faster, so refrigerate leftovers promptly and discard them if their smell or texture changes.
What dressing goes well with Green Salad with Red Onion?
A lemon-and-olive-oil dressing goes well with Green Salad with Red Onion and lets the onion’s flavor come through. A splash of vinegar or a little mustard can add more tang; dress the salad right before serving to prevent wilting.
Should the red onion in Green Salad with Red Onion be cooked?
No, the red onion in Green Salad with Red Onion is usually served raw, which gives the salad its crisp texture and sharp flavor. Slice it thinly so it blends with the greens, or briefly soak it in cold water for a milder bite.
How do you keep Green Salad with Red Onion crisp?
Keep Green Salad with Red Onion crisp by drying the leaves thoroughly, storing the ingredients cold, and adding dressing only at the last moment. Tear larger leaves by hand rather than chopping them very finely, which can bruise them and make them wilt sooner.
Green Salad with Red Onion Vitamins & Minerals
Vitamins
Vitamin K
80µg · 67% DV
Vitamin A
370µg · 41% DV
Folate
45µg · 11% DV
Vitamin C
8mg · 9% DV
Minerals
Manganese
0.18mg · 8% DV
Potassium ⭐
210mg · 6% DV
Copper
0.04mg · 4% DV
Iron
0.65mg · 4% DV
Sodium
15mg · 1% DV
Green Salad with Red Onion Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Green Salad with Red Onion
To burn the 18 calories in 100 g:
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Green Salad with Red Onion?
Green Salad with Red Onion brings leafy greens together with thinly sliced red onion. It is a simple, familiar side salad rather than a dish tied to one particular region, and this version is served without dressing. The greens taste mild and fresh, while the onion adds a crisp bite and a sharper edge.
It works alongside grilled fish or meat, beans, and everyday meals, and can be dressed at the table with lemon or olive oil. Mostly vegetables, it is light in calories and contributes some fibre; a 100 g serving has 18 calories. If you prefer a gentler onion flavour, soak the slices briefly in cold water before adding them.
How Nutritious Is Green Salad with Red Onion?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Green Salad with Red Onion Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Green Salad with Red Onion Contain Allergens?
No known major allergens
Which Diets Is Green Salad with Red Onion Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Green Salad with Red Onion Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.08g
Omega 6:3 ratio 1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.